S O R E N E S S R U L E S
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If pain or soreness lasts more than 72 hours, decrease activity and increase rest. Apply heat before and ice after activity. If tightness occurs during activity, stop and stretch the affected area. Stop if pain develops or tightness remains after three stretches. Monitor the location and timing of pain to determine if you can continue or need to decrease activity levels and intensity. Track pain levels over multiple days or weeks to determine if further rest is needed.
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Dance nutritionAndrew Cannon
油
This document provides a summary of nutrition recommendations for dancers to fuel their performance. It recommends that dancers consume 45-55 calories per kilogram of body weight daily to meet energy demands, with 55-65% of calories from carbohydrates, 12-15% from protein, and 20-30% from fat. It emphasizes consuming carbohydrates before, during, and after exercise to replenish glycogen stores and maintain energy levels. Adequate hydration through fluid consumption is also highlighted as important to prevent dehydration and impaired performance. Micronutrients including vitamins and minerals are discussed for their roles in energy production, muscle recovery, and bone health.Athlete hip score
Athlete hip scoreAndrew Cannon
油
a. None
b. Cane
c. Crutch
d. Walker
e. Wheelchair
Range of Motion:
a. Full
b. Moderate limitation
c. Severe limitation
d. Ankylosed
Abduction:
a. 30 degrees or greater
b. 20-30 degrees
c. 10-20 degrees
d. Less than 10 degrees
Flexion:
a. 120 degrees or greater
b. 90-120 degrees
c. 60-90 degrees
d. Less than 60 degrees
Total Score:Convention versus Evidence
Convention versus EvidenceAndrew Cannon
油
The document discusses the complexities of lumbar spine rehabilitation, emphasizing the significance of staying active rather than resting in bed for those with acute low back pain. It critiques various approaches to spine care, including traditional strengthening exercises, and highlights the importance of individual-specific functional exercises. Additionally, it addresses clinical and functional instability in the lumbar spine and the role of neuromuscular control in achieving stability during rehabilitation.Convention versus Evidence
Convention versus EvidenceAndrew Cannon
油
This document discusses evidence and convention regarding lumbar spine rehabilitation and functional instability. It questions the dogmatic approach to lumbar spine care and exercise, noting that function is context-specific. True functional exercise does not exist, and motor skill training is more important than focusing on stability alone. The document advocates moving from isolated to integrated and slow to fast exercises based on the principle of specificity of adaptations to imposed demands (SAID).Convention versus Evidence
Convention versus EvidenceAndrew Cannon
油
The document discusses the concepts of functional and clinical instability in the lumbar spine, emphasizing the importance of active rehabilitation over bed rest for patients with acute low back pain. It critiques common rehabilitation practices and suggests that exercise should be tailored to individual needs, focusing on neurological function and muscle coordination. Additionally, it highlights misconceptions about the necessity of trunk strength and the role of various muscles in maintaining spinal stability.Convention versus Evidence
Convention versus EvidenceAndrew Cannon
油
This document discusses evidence and perspectives on lumbar spine rehabilitation and functional instability. It questions conventional approaches and dogma, advocating instead for individualized exercise based on context and motor skill training. Specific muscles are not singled out as most important for stability; rather, coordinated muscle activation through motor patterns is key. Low levels of co-contraction can provide adequate stability without undue load.Convention versus evidence
Convention versus evidenceAndrew Cannon
油
The document discusses rehabilitation strategies for lumbar spine functional instability and shoulder instability, emphasizing the importance of maintaining activity rather than bed rest for acute low-back pain. It highlights that functional stability is context-specific and affected by motor control rather than solely tissue-based issues. The authors argue that rehabilitation should focus on neuromuscular function and coordinated exercise to achieve stability and improve patient outcomes.Ad
S O R E N E S S R U L E S
- 1. RETRUN TO RUN/SPEED AND AGLITY SORENESS RULES If you develop swelling in a joint or muscular pain that lasts longer than 72 hours, you have done too much and need to decrease activity (duration and/or intensity) and increase rest between workouts. Apply moist heat before activity and stretch thoroughly then ice immediately after activity for 15 to 20 minutes. If you develop tightness during activity, stop and stretch (3 reps for 30 a count each) the affected area then resume activity. If tightness returns, stop and stretch again. If pain develops or after three stretching sessions the tightness remains, stop activity and apply ice to involved area for 20 minutes. It is important to identify to exact location of your pain. Is it in a constant location or does it move around in a general area? Constant location: be very cautious, incorporate more rest between exercise sessions, keep the intensity low and exercise on level, soft surfaces. Moves around: continue with progression, but do not increase the intensity. It is important to identify when you have pain: Type I: After activity: stretch affected area well (at least 3 to 5 reps, hold each for at least a 30 count), long, slow, gentle stretch, then ice for 20 minutes. Continue to progress program if discomfort appears to be muscle soreness. If joint pain and/or swelling develops, increase rest between exercise sessions and decrease activity level to previous level. Type II: During activity, at begin then dissipates: maintain same activity level and low intensity until symptoms dissipate. Type III: During activity, gradually develops and intensifies with activity: decrease intensity of activity, stop and stretch to relief symptoms, stop activity if those do not relief symptoms. Maintain same activity level; if symptoms continue, decrease activity to previous level. Type IV: At night, keeps you up or wakes you up: Bad, doing too much; total rest until symptom free, decrease activity to previous level and keep intensity low. Upon waking: In the morning, upon waking, then dissipates: sign of more to come, decrease activity to previous level and keep intensity low. It is important to grade the level of pain you have over a period of several days to weeks. Is the pain getting worse, staying the same or gradually dissipating? Use a pain scale of 0 to 10, in which 0 is normal and 10 is the worst. Getting worse: need total rest, decrease to previous activity level and decrease intensity of exercise. Staying the same: decrease activity level to previous level and maintain until pain decreases.